Ham Nutrition Facts And Health Benefits

While ham is low in fat, carbohydrates, and fiber, it is strong in protein. When consumed by itself, it has few calories Per 100 grams of cooked ham it contains the following nutrition facts:

• Calories: 145
• Protein: 20.9 grams
• Fat: 5.5 grams
• Saturated Fat: 1.6 grams
• Monounsaturated Fat: 2.2 grams
• Polyunsaturated Fat: 0.6 grams
• Cholesterol: 53 mg
• Carbohydrates: 1.5 grams
• Sugars: 0.5 grams
• Dietary Fiber: 0 grams
• Sodium: 1200 mg
• Potassium: 265 mg
• Iron: 0.9 mg
• Vitamin B12: 0.6 µg
• Zinc: 1.4 mg

Ham is a rich source of good-quality protein and contains all the amino acids the body requires in protein synthesis. It is a beneficial nutrient for muscle building, recovery, and remodeling. Muscle fibers especially after activity or any injury require proteins to grow.

An average of 100 grams of ham provides about 21 grams of protein thus enhancing the body's structures and functions. Additionally, the protein bioavailability in ham is considered to be high hence the body can easily assimilate it for enzyme formation, hormone synthesis, and other immune system-related functions.

Ham is a good source of B-complex vitamins such as vitamins B6, B12, niacin, and thiamin. For instance, a 100-gram serving of ham contains approximately 0.4 mg of vitamin B6, equivalent to 20 percent of the Daily Value.

Vitamin B6 plays a role in the metabolism of proteins, the formation of brain tissues, and the production of neurotransmitters such as serotonin. Likely, ham has about 0.6 µg of vitamin B12 per 100 grams, which is necessary for red blood cell production and proper functioning of nerves.

There are minerals present in ham that benefit the body in many ways. For instance, a 100-gram serving of ham contains approximately 0.9 mg of iron which is very important in the transportation of oxygen in the blood and the prevention of anemia.

A serving of ham contains about 1.4 mg of zinc, which makes up for the daily requirement. Besides, ham contains phosphorus needed for the health of bones and muscles and the production of energy and potassium which controls blood pressure and fluid concentrations.

These minerals taken as a whole help the body to perform its essential physiological functions.

Including ham in one's diet can improve energy levels as it is rich in B6, B12, niacin, and thiamine which are important in the metabolism of foods to energy. For instance, niacin facilitates the conversion of carbohydrates into glucose which is a source of energy.

Moreover, since ham contains good amounts of protein and fat, energy is supplied in a more gradual manner. The iron in ham also aids in blood oxygenation by making certain that muscles and tissues are well supplied with oxygen so that they can function effectively to avoid fatigue and boost their energy levels.

Zinc is an important ingredient in ham that helps boost of the immune system. It supports the development and operations of T-lymphocytes, B-lymphocytes, and natural killer cells that are crucial in the immune response.

It also helps to manufacture cytokines, which are proteins that govern the strength and duration of immune reactions. A 100-gram of ham contains approximately 1.4 mg of zinc, which is proportional to the recommended amount per day. Body requirements of zinc ensure the body fights infections, speeds up the healing process of the wounds, and therefore decreases the chances of contracting diseases.

Ham helps to build muscles mainly because it is rich in quality protein that has amino acids needed for muscle repair and growth. For instance, a 100-gram serving of ham provides about 21 grams of protein. These proteins are important in the synthesis of muscle proteins especially when exercising or when the muscles are injured.

Moreover, it is packed with B vitamins such as B6 and B12 that help in the breakdown of proteins and the production of red blood cells. This promotes adequate oxygen supply to the muscles to support their function and timely repair.

Ham is also a good source of B vitamins, especially B12, which helps to support brain activity. Vitamin B12 helps in the proper functioning of our nerve cells and is involved in the synthesis of neurotransmitters such as serotonin and dopamine that is important in controlling mood swings and movements.

Increased intake of B12 has been linked to enhanced memory and concentration in addition to other cognitive abilities. Other B vitamins present in ham, including B6 and folate, are involved in neurotransmitter biosynthesis and homocysteine levels, which are critical to cognition.

Vitamin B6 is essential for maintaining moods since it helps in the synthesis of neurotransmitters such as serotonin and dopamine present in ham. Serotonin is said to promote feelings of well-being and happiness while dopamine is responsible for feelings of pleasure and reward.

A 100-gram portion of ham contains about 0.4 mg of vitamin B6 which contributes to these biochemical processes. Vitamin B6 is especially essential for the prevention of depression because it assists in regulating neurotransmitters that help control mood and anxiety.

Niacin, a B vitamin present in ham, plays a crucial role in supporting the digestive process thanks to its ability to help the human body transform carbohydrates, fats, and proteins into energy. Also, this vitamin is involved in the synthesis of some enzymes that aid in the digestion of food in the stomach together with small intestines.

A piece of ham of 100 grams has as many as 4mg of niacin, which is also excessive of the daily requirement. Sufficient niacin helps to facilitate proper digestion, as well as nutrients’s absorption into the bloodstream, thus maintaining the digestive system’s health and preventing discomfort.

Ham is a good source of essential fats for heart health and necessary nutrients. For instance, in a 100-gram portion of ham, there are roughly 5.5 grams of fat, including monounsaturated and polyunsaturated fats that can be good for the heart.

These fats when taken in moderation reduce the levels of LDL cholesterol that are associated with cardiovascular diseases. Furthermore, ham contains potassium that assists in controlling high blood pressure and balances the effects of sodium.

Niacin and vitamin B12 in hams are also essential for heart health since they facilitate the metabolism of energy and the production of red blood cells that effectively transport oxygen in the body.

The B vitamins present in ham particularly niacin (vitamin B3) is useful in enhancing the metabolic processes of the body. Niacin is the cofactor that aids in the metabolism of carbohydrates, fats, and proteins into energy through a process called cellular respiration.

It assists in the production of Adenosine triphosphate (ATP) which is the energy that is used in carrying out various metabolisms in the body. Sufficient niacin levels ensure proper processes as the cells are producers of energy, and also play a role in growth, repair, and maintenance.

Zinc and B vitamins in ham are important to improve skin health. Zinc also helps in the production of collagen, a protein that is needed to rebuild skin tissue and retain its firmness. It also facilitates skin repair and stimulates new tissue formation to help heal and protect the skin from injury.

Niacin and riboflavin are important as they support cell growth and renewal so the skin cells are constantly replaced. These vitamins also help the skin attract and preserve moisture which prevents the skin from becoming dry and flaky.

Ham can also increase the levels of red blood cells because of the presence of iron and vitamin B12. Iron is required in the production of hemoglobin which is the protein that carries oxygen in the red blood cells.

A 100-gram serving of ham contains approximately 0.9 mg which makes a significant contribution to the daily requirement. Vitamin B12 is also important in the formation of red blood cells since it contributes to DNA synthesis and the development of red blood cell progenitors.

Iron and vitamin B12 found in foods such as ham help in the formation of healthy Red Blood Cells to prevent anemia and ensure an adequate supply of oxygen.

Ham is beneficial to the bones mainly because of phosphorus. Phosphorus is another important mineral that is part of the skeletal structure although not as dominant as calcium. Therefore, it could be deduced that a 100-gram portion of ham contains about 195mg of phosphorus, thus meeting the RDA.

It is also essential in bone formation, mineralization, and bone mass conservation. It also promotes dental health by enhancing the hardness of the teeth enamel. Consumption of phosphorus-rich foods such as ham guarantees adequate mineralization of bones and teeth in avoiding bone-related ailments such as osteoporosis and encourages strong bones and teeth.

Ham also contains potassium which is very effective in the prevention of high blood pressure. It aids in the balance of fluids in the body, particularly in the cells and blood vessels by counteracting the impact of sodium. This balance is important in maintaining blood pressure.

Potassium also helps in eliminating excess sodium through the kidneys thus helping in managing blood pressure levels. For instance, a 100-gram serving of ham contains approximately 265 mg of potassium, an amount that is useful in meeting the recommended daily amount.

Ham contains Zinc and protein that is very important in the wound healing process. Zinc is essential for collagen synthesis, a protein that is vital in tissue formation and skin repair. It also boosts the immune system, thus preventing the onset of infections.

Protein plays a major role in cell division and tissue building, two factors that are central to the process of healing. Combined, these nutrients support effective wound healing, enhance the rate of tissue repair, and minimize the likelihood of complications.

The protein and fat content of ham helps one to feel full and satisfied with a meal. Protein is thought to have a high satiety index because it takes longer to be absorbed as a nutrient and affects appetite regulation hormones. Fat also contributes to the sensation of fullness and could make people feel satiated after their meals.

Overall, ham could also help control calorie intake thereby aiding weight loss goals by keeping one satisfied for longer. Having ham once in a while in a proper diet plan may in fact curb the urge to grab more food and might also help one lose some unwanted pounds.

Ham can help the thyroid because it contains selenium. Selenium is an essential trace element for proper thyroid function and is a part of the selenoproteins that are involved in the metabolism and action of thyroid hormones.

Ironically, while ham contains a high amount of selenium, it only makes up about a third of what is required in a day. Research indicates that selenium can be effective in treating and halting the development of thyroid disorders such as Hashimoto’s thyroiditis.

Hormone production and healthy functioning of the thyroid gland, which is crucial for well-being, are promoted with foods containing selenium like ham.